Thursday, March 27, 2014

Mushroom and Broccoli Quiche

I don’t know what it is, but I have been on a serious egg kick lately. I mean, more so than normal. I already eat eggs every day for breakfast, but lately I’ve been eating them for snacks and/or dinner too. One of the girls I work with has raises her own chickens, so I always buy them from her – three dozen at a time.

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My favorite way to eat them – as I’ve mentioned numerous times before – is omelet style, with goat cheese and sometimes some spinach and mushrooms.

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This was today’s breakfast. The eggs were good, but the toast would have been better if it wasn’t burned to a crisp.

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I know a lot of people trying to lose weight only eat the whites, but I must say I am 100% Team Yolk. Don’t get me wrong – I’ve gone through plenty of egg white phases myself; but after knowing everything I do now about the health benefits of the yolks I’ll never give them up again. Not to mention, plain egg whites taste SO BLAND. Blech.

Egg yolks have a reputation of being high in cholesterol, but to be honest, this isn’t a concern for someone who is young and healthy and/or has excellent cholesterol levels. Plus, there is some evidence that egg yolks may help raise your HDL, which is the “good,” heart-protecting kind. Additionally, egg yolks are incredibly nutrient-rich. If you ditch the yolk, you’re pretty much just left with about 4 grams of slimy, white protein with no additional nutritional value. Mmmm…

Anyway, another one of my favorite ways to incorporate eggs into my diet is in a classic brunch dish: quiche!

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One of the things I’m trying to improve on right now is the frequency in which I eat out during the week (less eating out = savings on money and calories), so tonight I decided to try my hand at making my own quiche. I checked out a bunch of different recipes, but here’s what I ended up doing for mine.

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Mushroom and Broccoli Quiche

Ingredients

  • 1 – 9” pie crust
  • 1 Tbsp extra virgin olive oil
  • 1/2 cup chopped onion
  • 1 cup chopped broccoli
  • 1 cup sliced mushrooms
  • 1/2 clove chopped garlic
  • salt and pepper to taste
  • 4 eggs
  • 3/4 cup skim milk
  • 1 cup shredded cheddar cheese

Directions

Preheat oven to 375 degrees. In a medium sized pan, heat olive oil on medium heat and add onion, broccoli, mushrooms, garlic, salt and pepper. Sauté veggies for about ten minutes, until soft. While the vegetables are cooking, whisk eggs and milk in a medium sized bowl. Pour cooked veggies into pie crust and top with cheese, then pour egg/milk mixture over top. Bake for 45-50 minutes, until eggs are done.

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I didn’t calculate the calories because honestly, I haven’t been calorie counting. However, if any of you make this and end up calculating the calories on a slice (1/8 of the quiche), please feel free to leave it in the comments!

Enjoy :)

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